Tuesday
A. Bench Press @ 175- 9 x 3 EMOM; focus on speed off the chest but no bounce - this felt great and fast
B. Hang Power Snatch @ 80% effort- 3 x 3; rest 2 min (135/155/175)
C. Russian KB Swings w/ 88#; 4 x 15; rest 90 sec - good and fast. Maintained good breathing.
D. Toes to Bar- 5 x 10 afap; rest 1 min - not my best movement, but it went well.
Comments - Getting ready for the Garage Games this weekend. I was very excited about the hang power snatch. 175 felt very easy for me. I had never attempted that weight before, so getting it three times was pretty cool. After the games I'd love to see how far I can go on power snatch.
Monday, January 23, 2012
1-23-12
Week 2 Peaking for Garage Games
Monday
A.M.
A. Dead Lift @ 60% RM- 10 x 2 EMOM; focus on speed off the ground, not tough and go
B. Back Squat- 3, 2, 1; rest 4 min (not 1RM, up to about 90% EFFORT)
(135x5/225x5/275x5/315x3/365x2/385x1)
+
3 sets @ 100%; rest 5 min
1 Rope Climb, 20’ AFAP
Run 200m
Comments - Deadlift felt awesome. Good speed off the ground. Loved getting to do back squats, it had been a while. Those felt pretty good as well. I went way below parallel until the sets of 2 and 1 reps. Rope climbs were a different story. I had not climbed 20', and I started getting uncomfortable. My feet need work as well. Hopefully I can get some kinks worked out before the garage games this weekend.
P.M.
MAP Row
Row 5 min @ Z1
30 sec @ 1:45 pace
30 sec @ 2:30 pace
x 10
Row 5 min @ Z1
Comments - This felt pretty good. My form keeps improving thanks to some great coaching points. My time went down with just little tweaks. I kept the pace constant, but I pushed it on the first two hard sets just to see how it felt. Great day
Monday
A.M.
A. Dead Lift @ 60% RM- 10 x 2 EMOM; focus on speed off the ground, not tough and go
B. Back Squat- 3, 2, 1; rest 4 min (not 1RM, up to about 90% EFFORT)
(135x5/225x5/275x5/315x3/365x2/385x1)
+
3 sets @ 100%; rest 5 min
1 Rope Climb, 20’ AFAP
Run 200m
Comments - Deadlift felt awesome. Good speed off the ground. Loved getting to do back squats, it had been a while. Those felt pretty good as well. I went way below parallel until the sets of 2 and 1 reps. Rope climbs were a different story. I had not climbed 20', and I started getting uncomfortable. My feet need work as well. Hopefully I can get some kinks worked out before the garage games this weekend.
P.M.
MAP Row
Row 5 min @ Z1
30 sec @ 1:45 pace
30 sec @ 2:30 pace
x 10
Row 5 min @ Z1
Comments - This felt pretty good. My form keeps improving thanks to some great coaching points. My time went down with just little tweaks. I kept the pace constant, but I pushed it on the first two hard sets just to see how it felt. Great day
Tuesday, January 17, 2012
1-21-12
Saturday
MAP Multi
WOD 1
3 min @ high/consistent/aerobic pace
1 Muscle up
12 walking lunges (Jake - 3 rounds / Josh - 4+9 rounds)
3 min rest
3 min @ aerobic…
3 hspu
12 KB Swings, 53# (Jake - 4+3 rounds / Josh - 5+3 rounds)
3 min rest
3 min @ aerobic…
3 pull ups
6 burpees
10 box jumps, 20” (Jake - 3+3 rounds / Josh - 3+6 rounds)
3 min rest
3 min @ aerobic…
20 double unders
7 GHD sit ups (Jake - 4 rounds / Josh - 6+3 rounds)
3 min rest
3 min @ aerobic
Row 150m
7 T2B (Jake - 3 rounds / Josh - 3+150m rounds)
Comments - Jacob worked out with me today. It was a lot of fun, I felt really good throughout the workout with the exception of the pullup/burpee/box jump. On the muscle ups, I counted one rep on one round as three attempts. I did this because I wanted to keep moving throughout to achieve the MAP I was looking for.
WOD2 - Max Bench Press
135 x 10
185 x 5
225 x 5
245 x 5
275 x 3
295 x 1
Comments - I have the garage games coming up, and one of the WODs is a one rep max bench press. I just kinda played around to see what I could get. 295 felt pretty good, hopefully I can break 300 in competition.
Good day, lots of fun.
MAP Multi
WOD 1
3 min @ high/consistent/aerobic pace
1 Muscle up
12 walking lunges (Jake - 3 rounds / Josh - 4+9 rounds)
3 min rest
3 min @ aerobic…
3 hspu
12 KB Swings, 53# (Jake - 4+3 rounds / Josh - 5+3 rounds)
3 min rest
3 min @ aerobic…
3 pull ups
6 burpees
10 box jumps, 20” (Jake - 3+3 rounds / Josh - 3+6 rounds)
3 min rest
3 min @ aerobic…
20 double unders
7 GHD sit ups (Jake - 4 rounds / Josh - 6+3 rounds)
3 min rest
3 min @ aerobic
Row 150m
7 T2B (Jake - 3 rounds / Josh - 3+150m rounds)
Comments - Jacob worked out with me today. It was a lot of fun, I felt really good throughout the workout with the exception of the pullup/burpee/box jump. On the muscle ups, I counted one rep on one round as three attempts. I did this because I wanted to keep moving throughout to achieve the MAP I was looking for.
WOD2 - Max Bench Press
135 x 10
185 x 5
225 x 5
245 x 5
275 x 3
295 x 1
Comments - I have the garage games coming up, and one of the WODs is a one rep max bench press. I just kinda played around to see what I could get. 295 felt pretty good, hopefully I can break 300 in competition.
Good day, lots of fun.
1-20-12
Friday
CP Pulling, Power Clean Volume, Ring Dip endurance
A. Dead Lift @ 55% 1RM- 12 x 2 EMOM; focus on speed off the ground!
B. Power Clean- 3 x 10 TnG @ 155#; rest 1 min
C. Ring Dips- 3 x amrap; rest 2 min (21/22/17)
Comments - All of these felt good. The bar came up off the ground quickly on deadlift. The power clean was good and fast up until the second half of the last set, but it still remained touch and go. Ring dips were good as well. Feeling better this second half of the week
CP Pulling, Power Clean Volume, Ring Dip endurance
A. Dead Lift @ 55% 1RM- 12 x 2 EMOM; focus on speed off the ground!
B. Power Clean- 3 x 10 TnG @ 155#; rest 1 min
C. Ring Dips- 3 x amrap; rest 2 min (21/22/17)
Comments - All of these felt good. The bar came up off the ground quickly on deadlift. The power clean was good and fast up until the second half of the last set, but it still remained touch and go. Ring dips were good as well. Feeling better this second half of the week
1-19-12
Thursday
A.M.
Gymnastics Skill @ Z1
30 min practicing
Muscle Ups
Pistols
HSPU on Rings
GHD Sit Ups
*no fatigued reps- 1 or 2 @ a time of each, breathing should be calm the whole time
8x2 - ring hspu
8x2 - ring dips
8x2 - t2b
8x3 - ghd sit ups
8x3 - ghd back extensions
Ctb butterfly, Pistol and handstand practice
P.M.
MAP 1 Multi
5 sets @ high/consistent/aerobic effort
30 sec wall ball (18/20/21/20/21)
30 sec walk
30 sec Box Jump, 24” step down (15/14/14/14/14)
30 sec walk
30 sec double unders (50/60/50/52/51)
30 sec walk
30 sec Air Dyne (did all five rounds)
30 sec walk
30 sec Row (151m, 140m, 150m, 140m, 152m)
Comment - gymnastics went well for the most part. Started working on pistols today. Those and handstand walks will be skills I'll need to work on. Still trying to work on muscle ups on the rings as well. The MAP felt good. I pushed it pretty hard and got good work in. Pumped about tomorrow.
A.M.
Gymnastics Skill @ Z1
30 min practicing
Muscle Ups
Pistols
HSPU on Rings
GHD Sit Ups
*no fatigued reps- 1 or 2 @ a time of each, breathing should be calm the whole time
8x2 - ring hspu
8x2 - ring dips
8x2 - t2b
8x3 - ghd sit ups
8x3 - ghd back extensions
Ctb butterfly, Pistol and handstand practice
P.M.
MAP 1 Multi
5 sets @ high/consistent/aerobic effort
30 sec wall ball (18/20/21/20/21)
30 sec walk
30 sec Box Jump, 24” step down (15/14/14/14/14)
30 sec walk
30 sec double unders (50/60/50/52/51)
30 sec walk
30 sec Air Dyne (did all five rounds)
30 sec walk
30 sec Row (151m, 140m, 150m, 140m, 152m)
Comment - gymnastics went well for the most part. Started working on pistols today. Those and handstand walks will be skills I'll need to work on. Still trying to work on muscle ups on the rings as well. The MAP felt good. I pushed it pretty hard and got good work in. Pumped about tomorrow.
Monday, January 16, 2012
1-17-12
Tuesday
Lactate Endurance Testing
15-10-5
Squat Clean, 135#
Ring Dips
4:42.
That hurt. My breathing was awful and I fell apart after the first set. Coach saw things we need to work on, and that's what these things are for. Taking tomorrow off, hopeful for a good finish this week.
Lactate Endurance Testing
15-10-5
Squat Clean, 135#
Ring Dips
4:42.
That hurt. My breathing was awful and I fell apart after the first set. Coach saw things we need to work on, and that's what these things are for. Taking tomorrow off, hopeful for a good finish this week.
1-16-12
I've started my games training with Coach Michael McElroy at Crossfit 27:17. I'm very pumped and ready to start gearing up for the garage games and the Crossfit open.
Week 1
Testing week
Monday
CP testing
A.M.
A. Power Clean- build to 1RM in 20 min
205, 225, 245, 265 (fail), 255, 265 (fail)
B. CTB Pull Ups- 1 set max reps - 20 reps (PR)
Comments - I kinda had first day jitters. The cleans felt slower than what I normally do, and they were below my pr in the lift. The ctb pullups I was pleased with. This was a pr for me, but I know my technique wasn't solid, I kinda muscles into them. With good technique I think I could get north of 25.
P.M.
Aerobic Testing
10 rounds for time
Row 500m
15 Burpees
Time - 34:01
Comments - This test covered my well documented weaknesses. So much so I was able to PR on my rowing 5k during this workout. I normally would be excited about this, but I think it just shows how much I avoid aerobic conditioning, and how good it is Coach is pushing me in this direction. My rowing form was not as solid as I would like, but I got some work in on it post workout.
Week 1
Testing week
Monday
CP testing
A.M.
A. Power Clean- build to 1RM in 20 min
205, 225, 245, 265 (fail), 255, 265 (fail)
B. CTB Pull Ups- 1 set max reps - 20 reps (PR)
Comments - I kinda had first day jitters. The cleans felt slower than what I normally do, and they were below my pr in the lift. The ctb pullups I was pleased with. This was a pr for me, but I know my technique wasn't solid, I kinda muscles into them. With good technique I think I could get north of 25.
P.M.
Aerobic Testing
10 rounds for time
Row 500m
15 Burpees
Time - 34:01
Comments - This test covered my well documented weaknesses. So much so I was able to PR on my rowing 5k during this workout. I normally would be excited about this, but I think it just shows how much I avoid aerobic conditioning, and how good it is Coach is pushing me in this direction. My rowing form was not as solid as I would like, but I got some work in on it post workout.
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